STRENGTH

Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s.

METCON

Not for time:
16-14-12-10-8-6-4
Band Resisted Russian KBS (70, 53)
Goblet Reverse Lunges (70, 53) (Split Reps between each leg)
Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps)

EXTRA CREDIT

Reverse Hyper: Accumulate 50-100 Reps @ a moderate load.